Overhead and Double

Fight Gone Bad 5 — September 25th! 
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help us raise money for the Wounded Warrior Project!

WOD for Friday 080610 — – Click Here For Today’s Schedule 
Press
Warmup:  3 reps @40/50/60/75% 1RM
Work:  2 sets of 3 reps @85% 1RM, 1 set Max Reps @85% 1RM
–Rest–
5 Rounds For Time:
15 Overhead Squats (40% 1RM)
25 Double Unders

Post Press Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Press followed by 3 work sets at 85% 1RM.  Note that the final set is for Max Reps @85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Presses should be locked out to full elbow and shoulder extension without bending the knees or hips or going up on your toes.

For the Metcon, the sub for Double Unders is high Box Jumps….or you could learn how to do Double Unders 🙂  Use an OHS load that allows you to the them all unbroken to maximize power output and intensity.

*SCHEDULE UPDATE*
Beginning this Sunday, August 8th, there will be WODs at 10am and 11am.  There will no longer be a 12pm WOD on Sundays.

Upcoming Events
Fight Gone Bad 5 – Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — SOLD OUT!
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5